How to Bake Marinated Boneless Skinless Chicken Breasts

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MICHELLE KERNS Last Updated: Oct 03, 2017

Michelle Kerns

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.

Americans are eating more chicken than ever -- approximately 60 pounds per person in 2012, according to Priceonomics, compared to the 20 pounds per person consumed in 1909 -- and the majority of that chicken is in the form of boneless skinless chicken breasts. It's not hard to see why: Boneless skinless chicken breasts are versatile and easy to prepare. They're also low in fat and cholesterol, high in protein, and rich in nutrients such as selenium, vitamin B-6 and niacin. Although baked chicken breasts can often be dry and tasteless, marinating them beforehand tenderizes the meat and adds flavor.

Marinating the Chicken

Step 1

Whisk the following together in a small bowl to create your marinade: salt or a salty sauce such as soy or tamari sauce; an acidic liquid such as vinegar or lemon juice; a source of sweetness such as honey or sugar; a savory ingredient such as garlic or Worcestershire sauce; and your choice of oil. Plan on using about three parts of your acidic ingredient for every one part of oil. Add herbs and spices as desired.

Step 2

Pour the marinade into a zip-top plastic bag. Add the boneless skinless chicken breasts. Seal the bag and place it in a shallow baking dish.

Step 3

Place the baking dish in the refrigerator. Allow the chicken to marinate for a minimum of one hour, but no more than 12 hours.

Baking the Chicken

Step 1

Remove the chicken breasts from the marinade and place them in the center of a large baking dish. Discard the marinade.

Step 2

Place the dish in an oven that's been preheated to 375 degrees Fahrenheit. Bake the chicken breasts for 15 minutes.

Step 3

Insert an instant-read meat thermometer into the thickest part of one of the chicken breasts. Remove the chicken from the oven when the temperature registers 165 degrees Fahrenheit.

Things You'll Need

Marinade ingredients, as desired

Whisk

Small bowl

Zip-top plastic bag

Boneless skinless chicken breasts, thawed

Shallow baking dish

Large baking dish

Instant-read meat thermometer

Tips

Freeze boneless skinless chicken breasts in marinade for up to two weeks. Thaw them in the refrigerator overnight, and you'll have the main ingredients for a dinner that will take minutes to prepare.

Warnings

Many packaged boneless skinless chicken breasts have been injected with a saline solution that significantly increases their sodium content. If you are concerned about your sodium intake, look for chicken breasts that do not have a per-serving sodium content over 70 milligrams. Be sure to use a low-sodium marinade or to limit your use of salt in homemade marinades.
Never reuse marinade. If you want to turn the marinade into a sauce for your chicken, bring it to a boil first, advises Foodsafety.gov.